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Just as a flat stomach is sexy, same is the thought with having a flat back too. The excess skin bulging through a see-through top or your straps getting too much into your skin clearly indicates that the fats in your back indicates you have an Back fat all accumulated and it needs to be pressed down. What say? You feel it, don’t you?
Learning and practising a few exercises will quickly shed off all the fats on your back. Besides, changing your lifestyle and eating healthy will make your work even more easier.
In this article you will get to see a list of exercises for back fat that are effective in burning down all the hanging and extra layer of skin on your back. Take a look at them and see the best you can do for your back!
No 1 – Pull Ups
Benefits
It is a strengthening exercises for the biceps, forearms, triceps, shoulders and back. The up and down movement will tone down the excess fats in your back.
How to do
Step 1 : Wear on your gloves, make yourself comfortable and hold the bar well. Make sure that it is equal to the width of your shoulders.
Step 2 : Bend your knees and lift your feet off the floor and comfortably hang.
Step 3 : Pull yourself up in such a way that your elbows are facing the floor.
Step 4 : Make sure that you pull yourself in a way that your chin is above the bar.
Step 5 : Gently lower your body down by straightening your arms.
Repeat this process of pulling yourself up and getting down.
How often
You can do pull ups in three sets, 5 times for each set. Make sure to do it 3-4 times a week.
Read: 14 Effective Workout ideas for Teenage Girls
No 2 – Bent Over Row
Benefits
This exercise is good for the upper back and latissimus dorsi and rhomboids. It is invigorating.
How to do
Step 1 : Bend both your knees and lean forward in a way that your back remains straight.
Step 2 : Pick the dumbbells and stretch your hands forward.
Step 3 : Slowly bring the dumbbells close to your chest and ensure to let your back remain straight.
Step 4 – Stretch your arms forward and repeat this procedure of stretching your arms and bringing it back close to your chest.
How often
You can do the bent-over row in three sets, 10 times for each set. Make sure to do it 3 times a week.
No 3 – TYI’s
Benefits
It keeps your back engaged, strengthens it and melts all the fats on your back.
How to do
Step 1 : Roll a mat on the floor and sleep on your stomach.
Step 2 : Join your hands and legs.
Step 3 : Keep your back muscles engaged and lift your chest up.
Step 4 : Stretch your arms out forming a T.
Step 5 : Then move your arms into a Y.
Step 6 : Later stretch your hands and form an I.
How often
You can practice this exercise 4 times a week.
Read: 13 Simple Yet Cool Workout Tips For the Lazy Girl
No 4 – One Arm Dumbbell Row
Benefits
This workout helps with increasing strength in the shoulders and upper back, builds muscles and is good with cutting down the fats on your back.
How to do
Step 1 : Pick a dumbbell weighing 2.5-5 kgs. If you are a beginner then start with 2.5.
Step 2 : Stand to the right of the bench, see to it that you hold the dumbbell in your right hand.
Step 3 : Place your left palm and left knee on the bench.
Step 4 : Bring the dumbbell close to your chest and then stretch your hand out another time.
Step 5 : Repeat the same process with your left hand too.
This will stretch your back muscles on either sides.
How often
You can do the one arm dumbbell row in two sets. 15 times on either sides. Practice this exercise two times a week.
Read: Top 10 Exercises Working Out Pecs For Women To Strengthen Their Chest
No 5 – Bridges
Benefits
This exercise will strengthen your back, abdominal muscles, lower back and hip. On a whole it is a good workout for your upper and lower body.
How to do
Step 1 : Roll a mat on the floor and lie flat on your back. Spread your legs apart and keep your palms on the floor.
Step 2 : Fold your legs, push your heels into the floor and slowly lift your lower body up by applying pressure on your core and your palms.
Step 3 : See to it that you don’t apply pressure on your neck.
Step 4 : Once you get comfortable in this position, try and lift your lower back above the ground as well. Therefore, you will balance your body with the help of your upper back and with the strength in your core.
How often
You can begin with remaining in this posture for 30 seconds and then increase it to one minute. If you are finding it difficult, take a break between every 30 seconds. You can do this exercise everyday.
No 6 – Push Ups
Benefits
This is a great workout to strengthen your chest muscles and keep your core engaged. It works beneficial for your upper and lower body.
How to do
Step 1 : Roll a mat on the floor and get into a plank position. See to it that your palms are on the floor, back, shoulders and legs in a straight position.
Step 2 : Slowly bend your chest down by allowing your elbows to stretch out well. When your shoulders comes in line with your chest, you should stop there.
Step 3 : Slowly lift your body up and go back to the position from where you started.
Repeat this process of going down and coming up.
How often
You can do 6-7 push ups in each set. Begin with two sets. You can practice this workout three times a week.
Read: 10 Healthy Isometric Exercises To Build Stamina –Healthy Muscle Toning!
No 7 – Side Forearm Planks
Benefits
This exercise is good to tone your lower back by reducing back fat as well as the pain in your back. Besides, this workout helps with strengthening your shoulders and hips.
How to do
Step 1 : Roll a mat on the floor and lie down on your side.
Step 2 : Keep your feet together, gently lift your body up and place your hand in line with your shoulder in such a way that your wrist and elbow are in one line on the floor.
Step 3 : Place the other hand on your waist, look straight and stay in this position for a minute or two. See to it that your hips don’t drop down and it is kept straight.
How often
You can do side-planks for about a minute. Take a break after every 30 seconds. If you can increase it to 1 minute 30 seconds you will need to do this workout in 3 sets. You can do this exercise everyday.
Read: 7 Powerful Triceps Exercises For Women – Stamp Stamina In Your Triceps!
No 8 – Seated Cable Rows
Benefits
This workout strengthens the back, spinal cord and works well on your arms and shoulders as well. You can expect to reduce the fats in your back with this workout.
How to do
Step 1 : Take the help of a trainer if you are doing this workout for the first time, keep the weight of the cable row stable, ensure not to set it too heavy.
Step 2 : Keep your back straight and comfortably stay seated. Extend your hands forward and pull the cable row close your chest and slowly put it back.
How often
You can repeat this exercise 20 times, in two sets. To reduce the back fat you can practice it 4 times a week.
No 9 – Lying Lat Pull Over
Benefits
This workout is good for the back, shoulder and chest. Since it is good for the back, it will drastically reduce the excess fat on your back.
How to do
Step 1 : Pick a bench that is comfortable and lie down on your back with your legs folded.
Step 2 : Hold the dumbbell weighing 2.5 kgs with both your hands above your chest.
Step 3 : Take the same dumbbell and stretch it behind your head. Be careful while you take it behind your head.
Repeat this process of keeping the dumbbell above your chest and then stretching it behind your head.
How often
You can repeat this workout 20 times in two sets each. It is enough if you practice this workout three times a week.
No 10 – Superman Pose
Benefits
This is exercise is one of the best stretching posture to get your back in shape. Additionally, it strengthens your chest, shoulders, arms, legs and glutes as well.
How to do
Step 1 : Roll a mat and lie down on your stomach.
Step 2 : Join your thighs, heels and toes.
Step 3 : Slowly lift your lower body up by stretching your arms straight behind.
Step 4 : Once you are comfortable lifting your upper body, slowly lift your legs above the ground.
Look straight, keep your body straight and remain in this posture for a while.
How often
You can stay in this posture for 45 seconds to a minute. When you feel tired you can pause and do another set of the seconds that are leftover. You can practice this asana everyday.
Other Tips To Reduce Back Fat
When you add up another healthy habit besides exercising to get rid off back fat, losing fats on your back gets easier. Take a look at few useful tips to reduce back fat
No 1 – You should eat foods such as avocados, hard-boiled eggs, leafy greens, broccoli and cauliflower, sweet potatoes, salmon and tuna, lean chicken breast.
No 2 – Focus on doing activities that involves raising your hips.
No 3 – Give equal importance to working out on your upper as well as lower back.
Conclusion
Back fats look ugly on the body and if you want a sexy back it is important that you workout and follow these exercises three times a week. Let the effort stay constant and follow a healthy lifestyle if you want to see perfection in your back.
Exercises to reduce back fat aren’t going to exhaust you. For the most part they are mild and if they exhaust you then take a break and resume. Don’t give up on them! Stay in touch with them and keep yourself in shape.
